How much protein is in a 10 oz turkey burger?

November 23, 2025 •

4 min read

According to nutritional data, a 10 oz cooked ground turkey patty can contain up to 78 grams of protein, a figure that varies significantly with the lean-to-fat ratio and cooking method. This makes understanding how much protein is in a 10 oz turkey burger crucial for anyone tracking their macronutrient intake.

Quick Summary

The protein content of a 10 oz turkey burger depends on the meat's lean-to-fat ratio, with leaner ground turkey yielding more protein. Cooking concentrates this protein by reducing the patty's water content. The final amount can range from around 56 grams to 78 grams or more, offering a potent source of lean protein for your meal.

Key Points

Lean-to-Fat Ratio: The protein content in a 10 oz turkey burger varies significantly, from around 56g to 78g, based on the meat's lean-to-fat ratio.
Cooked vs. Raw: Cooking a turkey patty reduces its weight (mainly water), concentrating the protein and other nutrients into a smaller, denser portion.
Ingredient Impact: Additives like egg whites or Greek yogurt can boost protein, while fattening binders or oils can reduce the overall health benefits.
Nutrient-Rich Source: Turkey is a nutrient-dense protein source, providing essential B vitamins, selenium, zinc, and phosphorus crucial for various bodily functions.
Comparable to Beef: For similar lean ratios, turkey and beef burgers offer comparable protein, but turkey provides a leaner option with less saturated fat.
High-Protein Tips: Maximize protein by choosing 99% fat-free ground turkey and cooking with methods like grilling or baking to reduce added fat.

The Protein Power of a 10 oz Turkey Burger

The protein content of a 10 oz turkey burger is not a single, fixed number. It is primarily determined by the percentage of lean meat versus fat in the ground turkey used. For those monitoring their dietary intake, knowing this variation is key to accurately calculating their macros. In addition, the cooking process itself affects the final nutritional profile, as moisture loss concentrates the nutrients in the finished burger.

The Lean-to-Fat Ratio is Everything

Ground turkey is sold in various lean-to-fat ratios, most commonly ranging from 99% lean to 93% lean. This difference directly impacts the protein density of your patty. For example:

99% Lean Ground Turkey: A 10 oz portion of 99% lean ground turkey breast, measured raw, provides approximately 67 grams of protein. When cooked, the weight reduces, but the protein remains concentrated, making it a very high-protein option.
93% Lean Ground Turkey: A 10 oz portion of 93% lean ground turkey, measured raw, contains about 56 grams of protein. The higher fat content means a slightly lower protein percentage by weight compared to its leaner counterpart.
Generic Cooked Ground Turkey: A general estimate for a 10 oz portion of cooked ground turkey, which may contain a mix of light and dark meat, suggests up to 78 grams of protein. This figure can be higher than the raw 99% lean version due to the concentration of protein after cooking.

Cooking also causes a reduction in the overall weight of the meat as water and some fat are rendered out. A 10 oz raw patty, for instance, will weigh less after cooking but will have a higher protein-to-weight ratio than the raw version.

Turkey Burger vs. Beef Burger: A Protein Showdown

While turkey burgers are often perceived as a healthier, leaner alternative to beef, the protein content can be surprisingly similar depending on the ratio of lean meat to fat. Below is a comparison table showcasing the protein differences across various common ground meat options. Values are approximate and can vary by brand and preparation.


Meat Type (4 oz serving)	Calories (approx.)	Protein (approx.)	Fat (approx.)	Saturated Fat (approx.)
99% Fat-Free Turkey	117	25g	2g	0.57g
93/7 Lean Turkey	181	23g	9.9g	2.5g
93/7 Lean Beef	178	25g	8g	3.3g
85/15 Lean Beef	218	24g	13g	4.9g

As the table illustrates, the protein content for equally lean ratios of turkey and beef is very comparable. The primary health advantage of choosing turkey comes from its lower saturated fat content, especially in the 99% fat-free varieties.

Factors Influencing Your Turkey Burger's Protein

The protein figure for a homemade 10 oz turkey burger isn't just about the initial meat choice. Other preparation factors play a significant role:

Added Fillers and Binders: Many people add breadcrumbs, eggs, or cheese to turkey burgers to prevent them from drying out. These additions can alter the overall protein content and fat ratio. For instance, using an egg white is a simple way to add more protein without significant extra calories or fat.
Condiments: The ingredients a restaurant uses to keep a turkey burger juicy, such as extra fat or certain condiments, can substantially increase the fat and calorie count, potentially offsetting the benefits of lean turkey. Homemade burgers offer more control.
Cooking Method: Grilling or baking are excellent methods for maintaining a lean profile, as they allow fat to drip away. Frying in oil, conversely, will add fat and calories.

Maximizing Your Turkey Burger's Protein

For those aiming for the highest protein intake from their 10 oz turkey burger, these tips can help:

Choose the Leanest Meat: Opt for 99% fat-free ground turkey breast whenever possible. It provides the highest protein concentration with the lowest fat.
Use High-Protein Binders: Instead of breadcrumbs, consider using an egg white or a spoonful of Greek yogurt to hold your patties together. This adds moisture and protein without excess carbs.
Enhance with Seasonings: Use herbs, spices, and umami flavors like Worcestershire sauce to add flavor without extra fat or calories. A juicy, well-seasoned burger needs less added fat.
Incorporate Protein-Rich Toppings: Top your burger with high-protein ingredients like low-fat cheese, cottage cheese, or a Greek yogurt-based sauce.
Cook Smart: Grilling, baking, or pan-searing with a minimal amount of olive oil are the best cooking methods for preserving leanness and maximizing protein per bite.

The Health Benefits of Lean Turkey Protein

Consuming lean turkey offers several health advantages beyond just muscle building. Turkey is a rich source of essential nutrients that support overall bodily functions:

High-Quality Protein: Protein is vital for muscle growth and repair, cell structure, and nutrient transport. Turkey provides a complete protein profile, containing all nine essential amino acids.
B Vitamins: Turkey is packed with B vitamins, including B3, B6, and B12. These vitamins are crucial for energy production, nerve function, and red blood cell formation.
Important Minerals: It is also a great source of selenium, zinc, and phosphorus. Selenium supports thyroid function and the immune system, zinc is essential for protein synthesis, and phosphorus is vital for bone health.
Weight Management: Due to its high protein content, turkey can promote feelings of fullness and help stabilize insulin levels, which may aid in weight loss and appetite control.

Conclusion: Getting the Most Protein from Your Turkey Burger

A 10 oz turkey burger is an excellent source of high-quality protein, but the final amount depends heavily on the lean-to-fat ratio of the meat and how it is cooked. Opting for the leanest available ground turkey and using minimal, high-protein binders can help you maximize your intake. By being mindful of your ingredients and cooking method, you can enjoy a delicious and protein-packed meal that supports your health goals. Choosing lean turkey is a strategic nutritional decision, especially when compared to fattier alternatives. A comprehensive understanding of the nutritional data allows for informed choices in meal preparation, making your turkey burger as healthy as possible. Learn more about turkey's nutritional profile.

Frequently Asked Questions

A turkey burger is often considered healthier, particularly if made from very lean ground turkey (99% fat-free), due to its significantly lower saturated fat content. However, for similar lean-to-fat ratios (e.g., 93/7), the protein, calorie, and fat counts are comparable, with the main advantage being turkey's lower saturated fat.

When a turkey burger is cooked, it loses a significant amount of water, and some fat is rendered out. This process concentrates the remaining nutrients, including protein, meaning that a cooked patty will have a higher protein-to-weight ratio than its raw equivalent.

You can maximize the protein by using 99% fat-free ground turkey breast, which is the leanest cut available. For example, a 10 oz raw patty from this cut can yield around 67g of protein. Using an egg white as a binder instead of breadcrumbs can further increase the protein without adding much fat.

Yes, white meat (from the breast) is typically leaner and has a higher protein content by weight than dark meat (from the thighs and legs). Dark meat contains more fat and calories.

While a 10 oz patty is a larger serving, many standard commercial turkey burger patties are closer to 4 oz. The 10 oz measurement is often used for larger, restaurant-style portions or for people with higher protein needs. Standard 4 oz patties generally offer 22-25g of protein.

Lean turkey is an excellent source of high-quality protein, which supports muscle growth, repair, and maintenance. It is also rich in essential vitamins like B6 and B12 and minerals such as selenium and zinc, which contribute to immune and metabolic health.

Yes, you can. Using binders like an egg or Greek yogurt will increase the protein. You can also add protein-rich ingredients to your patty mix or as a topping, such as low-fat cottage cheese or shredded cheese, to further enhance the protein count.